Recipes (Healthy for You and Your Budget)

• Creating your own vegetable broth is quick, easy, reduces food waste, and can save you money!
• Other ways to utilize fruit and vegetable scrap (plus, another kitchen scrap vegetable broth recipe): How to Use Food Scraps to Reduce Kitchen Waste

Tofu “Feta” Cheese

Ingredients

• 15oz/16 oz. firm/extra firm tofu
• 1/4 cup lemon juice
• 1/4 cup apple cider vinegar (distilled vinegar works, too)
• 1 TBSP Greek seasoning
• 1 tsp garlic powder
• 1 tsp onion powder
• 2 tsp salt
• ½ tsp black pepper

Instructions:

• Drain tofu.
• Chop tofu into ½ inch cubes.
• Put tofu in a tall jar (24 oz. or larger) or glass bowl with lid.
• Put spices in the jar/bowl with the tofu.
• Add the liquids.
• Put lid on jar or bowl and gently turn it upside down and right side up a few times to mix the ingredients.
• Cover and refrigerate for at least 4 hours or, preferably, overnight. Give it a stir or a shake every few hours (or so) to ensure all the cubes become marinated.
• Enjoy! You can keep the leftover tofu in the marinade for at least a week in the fridge; it becomes more flavorful as it sits.

Mint Ginger (Kashayam) Tea

(2 servings)

Kashayam is an Ayurvedic tea brewed with whole spices to boost immunity among other health benefits.

Ingredients

• 16 oz water
• 2 sprigs mint (12-18 medium/large leaves)
• 1 tsp ginger (fresh, finely chopped or grated)
• ¼ tsp coriander (whole seeds)
• ½ cinnamon stick
• Optional: 
  • 1 tsp raisins (chopped)
  • 6 whole walnuts

Instructions:

• Chop ginger into tiny pieces and chop raisins (if using).
• Heat water to a boil. 
• Using a tea pot or cooking pot, pour water over mint leaves, ginger, coriander seeds, cinnamon stick, and raisins.
• Cover and steep for 3-5 minutes.
• Garnish with 3 walnuts.*
• Enjoy!

*Note:

• The original recipe recommends serving this with 3 walnuts because the natural fats in walnuts (and other nuts) appear to increase the bioavailability of fat-soluble phytonutrients found in plants.

Adapted from: NutritionScience.in

Lentil and Barley Salad

(12 servings)

Ingredients

• 1 1/2 cups dry green lentils 
• 1 cup barley* 
• 2 cups greens (Swiss chard, collards, kale, lettuce) of choice (chopped; raw or cooked) 
•  1/2 cup fresh cilantro or parsley (chopped) 
• 1 small onion (chopped) or 2-3 green onion (chopped)
• 1 apple (diced) 
• 1 cup pomegranate arils/seeds (when in season) or ½ – 3/4 cup dried fruit (pomegranate arils, golden raisins, apricots)
•  1/4 cup almonds* (chopped, sliced, or slivered) 
• Optional: 
  • Salad topper: tofu feta (link to recipe)
  • Add roasted (and cooled) vegetables of your choice (sweet potatoes, carrots, whatever is in season)

Dressing

• 1/3 cup apple cider vinegar
• 2 garlic cloves (chopped)
• 2 TBSP Dijon mustard
• 2 TBSP Date paste*
• Pinch of salt and pepper

Instructions:

• Combine the lentils and barley with 5 cups of water.
• Bring to a boil and then cover, reduce to a simmer, and cook until the lentil and barley are done, about 25 minutes. Drain and set aside to cool.
• In a mason jar – add the apple cider vinegar, garlic, Dijon mustard, date paste, salt and pepper (to taste).
• Shake vigorously until emulsified and combined.
• Combine the cooled barley and lentils, pomegranate arils, greens of choice, cilantro/parsley, apple, almonds, and roasted vegetables (if using).
• Dress with the vinaigrette and toss thoroughly to combine.
• Serve cold or at room temperature.
• Optional: Top salad with tofu feta

*Notes:

• To make this gluten-free – substitute the barley with brown rice or my favorite combination (1/3 cup of each buckwheat, millet, and amaranth).
• To make this nut-free – use sunflower seeds or pumpkin seeds instead of almonds.
• Date paste substitute – add 3-4 med-size dates (chopped) to the dressing recipe and 1-2 tsp. of water.  Then instead of shaking the dressing in a mason jar to mix the ingredients, blend the dressing using an immersion blender.

Adapted from: ParsnipsandPastries.com

Fig, Date, and Walnut Bread

(Makes 1 loaf)

Ingredients: 

• 1 cup water or tea (black, green, herbal, whatever you like)
• ½ cup dried figs (chopped and any tough stems discarded)
• ½ cup dried dates (pitted and chopped)
• 1 cup whole wheat flour (or gluten-free, all-purpose flour)
• 1 cup oat flour
• 1 teaspoon baking soda
• 1 TBSP ground cinnamon
• ¼ teaspoon nutmeg
• 1/4 cup almond butter (or ¼ cup almond flour mixed with 2-3 TBSP plant-based milk) or sunflower seed butter (nut-free option)
• 1/3 – 1/2 cup date paste (or 1/2 cup chopped dates blended with a couple of TBSP of water)
• ⅔ cup fresh orange juice (from 2 to 3 oranges)
• Grated zest of 1 orange
• ½ cup unsweetened applesauce
• ½ cup walnuts, chopped
• ¼ tsp salt

Optional:

• Top with sunflower seed “cream” cheese and a few dashes of cinnamon.*

Directions:

• • Preheat oven to 350º F.
  • Line a 9 x 5-inch loaf pan with parchment paper.
  • In a small saucepan, heat water or tea over medium-high heat.  When it just starts to bubble, turn off heat, and leaving pot on the burner, add chopped dried figs and dried dates.  Leave them to soften while you continue with the recipe.
  • Put chopped nuts into a shallow baking pan and toast in the oven for 8 to 10 minutes, or until walnuts are brown and rich smelling.  Remove from oven and set aside.
  • Meanwhile, in a large bowl, sift together whole wheat flour and oat flour, baking soda, orange zest, cinnamon, and nutmeg.
  • In another bowl, mix together orange juice, date paste, almond butter, and apple sauce. 
  • Add wet ingredients to dry ones.
  • Drain figs and dates and add to batter. 
  • Gently add walnuts and stir just till combined. 
  • Pour into prepared loaf pan.
  • Bake for 50 minutes to 1 hour, or until top is golden and puffed and an inserted tester comes out clean.
  • Enjoy!*

   

  *Notes:

  • For a sunflower seed “cream” cheese recipe click here – Omit the garlic! And, you can use raw sunflower seeds instead of “sprouted.”
  • Wrapped well, bread freezes well or keeps well in the refrigerator for several days, but judging by the audience last week, tends to be consumed immediately.

   

• Adapted from: VegKitchen

• Creative way to use seasonal tomatoes!

(click image to enlarge)

Recipes from www.liveeatlearn.com.

• 2 Samuel 6:19 (NRSV) – “[David] distributed food among all the people, the whole multitude of Israel, both men and women, to each a cake of bread, a portion of meat,[a] and a cake of raisins. Then all the people went back to their homes.”

Recipes from earthday.org, The Simple Veganista, and Minimalist Baker.

Note: All of these recipes contain a lot of olive oil.  Consider adding 1-2 Tablespoons to start with and adjust as needed to suit your palate.

Recipes from The Greek Vegan

Stress-less Holiday Recipes:

Let’s face it, cooking during the holidays can be stressful enough, but it can be even more stressful when family, friends, and other guests have various allergies and/or dietary sensitivities that need to be considered when meal planning.

To help reduce that stress, we’ve provided a few websites with recipes that are both plant-based AND avoid some of the most common food allergies.

16 Allergy-Friendly Plant-Based Holiday Recipes!

14 Healthy Vegan, Gluten-Free and Allergy-Friendly Thanksgiving Recipes

Plant-Based Holiday Recipes*

*This last site addresses many food sensitivities/preferences like dairy, eggs, and seafood, but the recipes may need to be modified to address some of the other common allergies (gluten, soy, nuts, coconut, etc.)